Maria Dello CN is a certified medical nutritionist and is located at 75 Plandome Road in Manhasset. She is a graduate of American Health Science University who also holds a B.S. degree from SUNY TECH. Maria facilitates training at the “Natural Gourmet” in Manhattan, offers natural cooking classes at “Sur la Table” in Manhasset, and gives lectures on health and wellness for people interested in enlightening and invigorating themselves about nutrition. Maria stresses the importance of optimal healing for the whole person, both physically and emotionally.

Ms. Dello is dedicated to her passionate goal of teaching, guiding, and educating every individual who walks in her door or visits her website about the benefits of a salubrious lifestyle and diet. Maria’s proven combination of the most curative, nutritional advice and the latest state-of-the-art technologies coupled with the one-on-one support and daily guidance in her Manhasset office, makes her one of the gems of Manhasset’s North Shore. Testimonials by many of her clients reveal that Maria targets and helps men, women, and children with weight loss tactics, longevity through simple diet changes, and heart-healthy alternatives for healthier living. Many North Shore doctors have recommended Maria to their patients with successful results. Maria manages to fit sophisticated speaking engagements at local fundraisers and clubs into her monthly agenda. Finally, Maria writes an informative weekly nutritional column comprised of the latest research on health and nutrition for many local Long Island newspaper. Maria’s winning methods convey simple changes in a complex, fast-paced world that any person can easily adapt to in his/her busy life. Maria Dello will transform you into the best version of yourself.

MARIA DELLO, CN
CERTIFIED NUTRITIONIST
WWW.DELLONUTRITIONALS.COM
FOLLOW US ON TWITTER (http://bit.ly/nCJnkx) AND FACEBOOK (http://on.fb.me/lDEWmn) FOR HEALTHY TIPS!
CONGRAULATIONS ON TAKING ONE OF THE FIRST STEPS TO IMPROVING YOUR HEALTH!

HEALTH IS A PRECIOUS GIFT THAT IS VALUED MOST WHEN LOST, CONGRATUALTE YOURSELF ON TAKING THE FIRST STEP ON EDUCATING YOURSELF AND LEARNING HOW TO TAKE CHARGE OF YOUR OWN HEALTH. KEEP IN MIND, GOOD HEALTH TAKES TIME, YOUR BODY WILL REGENERATE WITH THE RIGHT FOODS, EXERCISE AND LOVE.
I WISH YOU MUCH SUCCESS ON YOUR JOURNEY TO BETTER HEALTH.

HERE ARE SOME OF THE TOPICS WE WILL BE DISCUSSING ON OUR JOURNEY.

• DIABETES
• WEIGHTLOSS
• HEART HEALTH
• LONGEVITY & WELLESS
• ANTI-AGING
• KIDNEY STONES
• CHRONIC FATIGUE
• PREGNANCY HEALTH CARE
• CHILDREN'S HEALTH CARE
• IMPROVE DIET
• ATHLETIC MENUS/ ENHANCE YOUR WORKOUT
• OPTIMAL HEALTH
• SUPPLEMENTATION
• CHOOSING A MEAL PLAN JUST FOR YOU
• TIPS ON FOOD SHOPPING AND READING LABELS
• NEW COOKING TIPS & METHODS
• GLUTEN-FREE OPTIONS
• RECIPES & FOOD ALTERNATIVES
• BOOSTING IMMUNITY
• GRAND TOUR OF WHOLE FOODS
• PROTECT YOURSELF FROM THE FLU SEASON
• BONE HEALTH
• EATING RIGHT FOR THE ENTIRE FAMILY
• STOP EMOTIONAL MINDLESS EATING
• LEARNING BALANCE
• HOW TO HANDLE STRESS WHEN YOU'RE BETTER
• BETTER SLEEP
• MORE ENERGY
• EXPLORING NEW FOODS AND SNACKS
• BETTER BRAIN HEALTH

Holiday Survival Tips

T’was the night before Christmas, when all through the house,
Everyone was eating…even the mouse!

The most wonderful time of the year is back, and that means one thing: notorious holiday parties! Between the office buffet, neighborhood open house, family gatherings, religious festivities, and community get-togethers, sticking to a healthy eating plan becomes, well, difficult to say the least.

The reason? Simple. Tempting, high fat, calorie-laden dishes are the common denominator of almost every holiday celebration. And excuses for overindulgence are as easy to find as holiday cheer.

1. If it’s a potluck, bring your “friends” Always offer to bring your “friends”. Whenever possible, be the host. Your “friends” are your favorite healthy dishes. When you are the host, you can sneak in healthy favorites, cleverly disguised as holiday fare (roasted winter vegetables, rosemary-crusted leg of lamb, smashed sweet potatoes), and no one will be the wiser if you keep it quiet! (Be sure to let your health conscious friends in on the secret).

2. Imagine yourself as Scarlett O’Hara Eat a small snack – 10 raw nuts, a hard-boiled egg, etc. before you go so that you can control yourself in front of tempting treats. It’s hard to be rational when you are starving.

3. Wear great lipstick and something snug around your waistline A holiday party is no place to be wearing an elastic waistband!

4. No alcohol until after food If you are going to have an alcoholic drink save it for dessert so you won’t be tempted to overindulge – you may find you don’t even want it then! Have sparkling water with a slice of lime and fake it. Avoid any drink that has an umbrella in it, i.e. beware of the sugary mixers and the liqueurs.

5. Have a serious bathroom chat If you feel like you are going to lose it, take yourself into the bathroom and regroup and recommit to your original goals. You can go back to the bathroom as many times as you need to!

6. Engage an ally Have a friend keep an eye on you and gently remind you if you are going over the edge.

7. Bust a move…bust a lot of moves. Keep active during the holiday season – this is NOT the time to blow off the gym, this is the time to get a couple extra sessions in and take advantage of dancing at all the holiday parties.

8. Know your numbers Recognize what you are eating. A good rule of thumb is that most polite bites of the decadent fare are 100 calories each. You could easily eat your meal before you ever get to the table. My advice – forget the appetizers altogether and wait for dinner. If you are making a dinner of the appetizers, follow the 3-Bite Rule and pick and choose from the healthiest offerings (shrimp, chicken skewers, vegetable crudités, etc.). Never, ever eat while standing up! Keep a glass of sparkling water in your right hand & a napkin in your left so you can’t grab anything.

9. 3-Bite Rule If it is really, really worth it – allow yourself 3 POLITE bites of it. Pretend you are being filmed for a national TV show while you are having these bites, so make them dainty!

10. Pick your shots and go “Big”. In a buffet situation, go with the healthy stuff first, and limit the decadent choices (see 3-Bite Rule above). If the decadent fare isn’t worth it (and often times it looks better than it is!) think back to Tom Hanks in “Big” and get rid of it!

11. Reward yourself Jewels, new cars, a fantastic wardrobe…okay, a bubble bath, a pedicure, a massage, whatever is a treat for you. Plan to reward yourself for sticking with your commitment.

12. Everything counts That means that everything you eat counts and everything you do counts. The message here is that if you blow it with a meal, it doesn’t mean that the day is shot, get yourself back together and recommit to healthy eating and sticking with your exercise program.

Lucky 13. Write it down Research shows that people who write down what they eat during the holidays stick with their program and don’t add on any holiday pounds.

Stay positive. Everyone makes mistakes, so there will be times when even the most disciplined person will slip. Don’t worry or stress during these mishaps—it is critical to get back on track. Staying positive is half the battle.

Maria Dello,CN 516-365-1222 * www.Dellonutritionals.com

Original title: 7.4, The Magic Number to Live by

Suggested title: What’s Your pH Score?
Subhead: Can your pH level be the cause of your Weight Gain?
Author: Maria Dello, CN

Statistics and wearisome figures cram into your daily news shows, but if you were to evaluate your overall health by using just one number, that number should be 7.4, the pH level maintained by our bodies to function harmoniously. A short walk on the scientific aisle will define the pH as the measure of the acidity or alkalinity of a solution. Aqueous solutions with a pH level less than seven are considered acidic, those over seven being basic or alkaline. Just as our body temperature is rigidly regulated, the blood must be kept in a very narrow pH range, mildly basic with values between 7.34-7.45. A healthy body will go to great lengths to preserve that balance, including robbing minerals from teeth and bones to buffer the blood chemistry, which, as you may guess, it’s not good at all.

When you’re calculating the acidic foods’ impact on your wellbeing, remember that the higher the number, the more acid it contains. Meat, poultry, fish and eggs range between 18 and 34; milk and milk products have values in the 1-18 quota; corn oil, a 6.5 value, and white bread, ranking a 10 on the pH chart, are less harmful; wine is 16.4, while coffee leaps to 25.1; sweets and artificial sweeteners have a whopping pH of 17, respectively 26.

These figures are hugely important as the pH level affects every cell in our body. Chronic over-acidity can lead to, among others, weight gain, fatigue and diabetes. Unfortunately, the average western diet, based on fried and processed foods, burgers, high levels of sugar and artificial sweeteners, consists of 70 percent acidic foods and only 30 percent alkaline. Not to mention how different drugs, tobacco, stress and even air pollution contribute to an unbalanced pH level. Just to offer a worrying scientific fact, imagine that it takes 33 glasses of water to alkalize one glass of soda. Since the entire metabolism depends on the alkaline environment, when our pH level rises, certain mechanisms race to the rescue by storing unwanted acid in the adipose tissues (fat stores), hence giving you those “love handles” around your waist.

Yes, there is a silver lining over these gloomy circumstances. A powerful solution to the health-damaging dilemma begins by eliminating those eating habits that create such havoc in your body, and by adding more alkalizing foods, such as vegetables. And we’re not talking about “three quarters of a pound hamburger with French fries, lettuce and a pickle on the side, for decoration” kind of scenario. We’re talking about including in your daily eating routine items such as olive oil (with a pH of 1.0), asparagus (1.1), lettuce (2.2), zucchini (5.7), white beans (12), spinach (13.1), celery (13.3), uncooked tomatoes (13.6), endive (14), avocado (15.6) and your widely found cucumber (33). As opposed to the acidic foods’ case, the higher the pH indicator, the better.

In a nutshell, (pun intended, nuts are perfect sources for vitamins and omega-3s) ordinary foods, greens to be specific, can be the life force of our longevity. A more alkalized body translates into a stronger immune system, increased energy and a youthful, glowing appearance. Will such a change in one’s diet require effort? Yes, a lot! Will it happen over night, in a dream-like experience, with no struggle whatsoever? Definitely, not! But it’s revolution that needs to happen. Alkalizing your plate with nutrient, dense vegetables will also provide looked-for minerals and enzymes, and ensure a healthful diet. So, go green, both from an eco-friendly standpoint, and especially from an epicurean perspective.

Written by Maria Dello,CN
Go Green with your Heart
In today’s busy world, heart disease is on the rise and more people than ever are diabetic. Childhood obesity is an epidemic and we are all on diets or on a myriad of medication.  People are so “health conscious”  yet our generation is overcome by  these conditions.
We Mix fad diets to shed those pounds, but are we forgetting the very pump that feeds our body?
We can all say we have heart and soul but let’s not forget to supply our plates with the super foods, that I believe our hearts need to keep us from skipping a beat.

Top ten super foods that will feed your heart.

1.Bluberries
The power of blue, a super anti-oxidant to knock out the free radical damage.

2.Walnuts and Almonds                                                                                Almonds in particular are rich in phytochemicals; plant components that promote heart and vascular health. Just one handful (one and one-half ounce) of almonds is a leading source of vitamin E and magnesium it also contains: Protein Fiber, Potassium, Calcium, Phosphorus, Iron,
3.Extra virgin olive oil                                                                                                          According to the report, adults who consumed 25 milliliters (mL) or nearly 2 tablespoons of virgin olive oil daily for one week showed less oxidation of LDL ("bad") cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.

4.Wild Salmon and deep sea fishes                                                                         According to the American Heart Association, adults, except pregnant women, should eat at least two servings of fish each week. For those at high risk of cardiovascular disease, supplementing fish in the diet with fish oil capsules may also be advisable.

5.Green Tea                                                                                                                 
Already lauded as a powerful antioxidant, green tea extract may also help dieters shed fat. The extract may also be a safe improvement on traditional diet drugs because its benefits are not accompanied by an increase in heart rate.

6.Broccoli and greens
researchers found that the chemical, sulforaphane, switches on a set of antioxidant genes and enzymes in specific immune cells, which fight the damaging effects of free radicals.

7.Avocado
Avocados are rich in monounsaturated fat, which is easily burned for energy. An avocado has more than twice as much potassium as a banana.

8.Promegranite
It helped reduce the fatty deposit buildup from the artery walls

9.Eggs                                                                                                                         Although They've always been a good source of protein and fat, and now eggs with higher levels of EPA and DHA are available. researchers from the Netherlands report of another nutrient-betaine, found mostly in eggs and liver also has this capability. are known to be able to reduce levels of homocysteine

10.Spices,  ginger, cinnamon,  cayenne pepper.
researchers have found that ginger extract can have dramatic effects of cardiovascular health, including preventing atherosclerosis, lowering cholesterol levels, and preventing the oxidation of low density lipoprotein (LDL).
Cinnamon. Cinnamon may significantly help people with type 2 diabetes improve their ability to regulate their blood sugar. As a matter of fact, this study found that it increased glucose metabolism 20-fold
Cayenne pepper: A way to jump start your metabolism and  a detoxifier.

Q.I have been eating egg white for years,” they said” egg yolks are bad?

A. I believe if you are eating something for a reason certainly understand why you are doing it, I understand people are watching there cholesterol,
However, the yolk of the egg contains vitamin E and Lecithin the very component that lowers cholesterol, the majority of patients I see with elevated cholesterol rarely eat eggs
They usually binge on sweets and other carbohydrates.

Q.I need to lose 20 lbs, should I just go on a diet.

Q. I have my husband drinking pomegranate juice, every chance I get I fill his glass up, he has a family history of heart disease and I want to make sure he is doing something preventative, can pomegranate juice really help his heart.

A. There is research published demonstrating pomegranates beneficial impact on the cardiovascular system,
However, solely drinking the juice isn’t the answer regarding your husband family’s history of heart disease, there are benefits of drinking this ancient fruit.
Diet, regular exercise must be in his daily regimen along with getting regular check ups with his doctor. Another factor when choosing the right juice make sure to read the ingredient label, you could be choosing one with large amounts of sugar or high fructose corn syrup and that could be adding on the pounds.

COLORIFIC YOUR DIET

Written by Maria Dello,CN

When mom said “eat your vegetables” perhaps she was on to something.
Rich in nutrients, high in fiber, full of anti-oxidants, fruits and vegetables are the source of life.
When my patient reports they eat vegetables , I often learn it could mean a pickle on a hamburger
or a piece of lettuce that decorates the plate.
Greens, purples, reds, yellows, and oranges, Colorific your plate.
We now know the national cancer institute recommends five fruits and vegetables daily, why all the color?
Each color has certain chemistry that provides specific nutrients to enhance our well being.
You can reduce the signs of aging by brightening up your diet.  You should be adding vibrant colors to your diet such as glossy red peppers, bright orange carrots, deep green broccoli, crisp lettuce, and velvety blueberries.  Add more color to your diet and receive the benefits of all the antioxidants, for example:

Red – tomatoes offer lycopene, a carotene which is important for heart and prostate health.
Orange – winter squash contains alpha and beta carotenes.
Green – broccoli helps produce enzymes to fight against cancer.
Yellow – oranges are loaded with vitamin C which is especially good for immunity.
Purple – blueberries contain anthocyamins, a powerful antioxidant.

Q. I find in the winter time, I just don’t feel like eating salads, I know I need my greens but
I almost force myself to make a salad or order one in a restaurant, I find myself adding unhealthy salad dressings to make it a treat, how can I make it more appealing.
A. Just like the seasons change, so do our bodies,  our systems need to rhythmically coincide with the changes that occur in nature. Try a vegetable soup or try baking your vegetables, you can add some tomato sauce and that could be a tasty way for the kids to eat a meal rich in nutrients.

Q.I recently started to eat blueberries, I heard they are very healthy, but I don’t see them in the grocery store as frequently.
A. The power of blue, Blueberries have the highest level of anti-oxidants of any fruit, for now they are out of season, however this powerful fruit can be found frozen and organic in your local grocery store, you will still benefit from the nutrients, and they can be enjoyed in your favorite shake or oatmeal, sprinkle on the cinnamon and what a delicious healthy way to start off your day.

Q. I have my husband drinking pomegranate juice, every chance I get I fill his glass up, he has a family history of heart disease and I want to make sure he is doing something preventative, can pomegranate juice really help his heart.
A. There is research published demonstrating pomegranates beneficial impact on the cardiovascular system,
However, solely drinking the juice isn’t the answer regarding your husband family’s history of heart disease, there are benefits of drinking this ancient fruit.
Diet, regular exercise must be in his daily regimen along with getting regular check ups with his doctor. Another factor  when choosing the right juice make sure to read the ingredient label, you could be choosing one with large amounts of sugar or high fructose corn syrup and that could be adding on the pounds.

Baked Wild Salmon in Parchment Paper with Olive Oil and Garlic *Heart Healthy

  Ingredients:
4 oz. wild salmon
1 Tablespoon olive oil or coconut oil
2 Cloves of roasted garlic
1 Tablespoon fresh squeezed lemon
1 Teaspoon white cooking wine
1 Teaspoon chicken stock
Finely chopped parsley
Salt and Pepper to taste
1 Plum tomato
Parchment Paper
Instructions:
Place salmon* on parchment paper.
In a separate sauté pan, heat olive oil. Sauté garlic until golden brown. Add lemon juice, cooking wine, chicken stock and salt & pepper to salmon.
Fold neatly, like a rectangular pocket. Scratch top of pocket with a knife in an “X” design.
Cook salmon at 350 degrees F, in oven for 12 minutes. When done, place on platter. Place olive oil & garlic on top. Garnish with parsley and finely chopped tomatoes on side of dish.
Health Notes:
Salmon is an excellent source of Omega 3, which helps to regulate inflammation, mediate immune response, aid in fat-reduction, facilitate brain function, and help protect against many diseases. Health Note
Coconut Oil-the fatty acids in coconut oil are not only safe, but also beneficial to your health. They fight bacterial and viral infections. Coconut oil contains no cholesterol. It’s a great source of healthy fat.
www.Dellonutritionals.com

Grilled Salmon with Salsa Fresca *Heart Healthy

Ingredients:
2 fresh salmon steaks marinating in garlic, salt, pepper, olive oil and fresh basil for two hours
Instructions:
Place on grill. Rotate sides. Place tuna on plate and generously put salsa fresca on top (See recipe below). You can substitute tuna for salmon or your favorite fish.

Salsa Fresca (Fat Free Treat You Can Top on Any Dish)
*Anti-aging
Ingredients:
6 Plum tomatoes
2 red onions
1 jalapeno
½ cup thyme -chopped
½ cup cilantro - chopped
Teaspoon oregano
Tablespoon lime juice
Tablespoon lemon juice
Salt to taste


Instructions:
Cube tomatoes, Dice Onions, Combine ingredients.
A fat free treat, great to snack on or top your favorite fish or chicken dish. Tomatoes are high in lycopene which isused for prostate health.
Health Note:
Lycopene is an antioxidant that may provide some valuable health perks – such as improved blood pressure levels and natural UVA and UVB protection. Plus, numerous studies have demonstrated its prostate health benefits.
www.Dellonutritionals.com

Almond Encrusted Salmon Served with Julienne Vegetables *Heart Healthy*longevity

Ingredients:
5 oz salmon
2 Tablespoons panko
2 Tablespoons almonds, chopped
1 Tablespoon olive oil
½ teaspoon dill
1 Tablespoon lemon juice
½ cup zucchini (julienned)
½ cup carrots (julienned)

Procedure:
Mix bread crumbs, chopped almonds, dill, and lemon juice together.
Coat salmon with the above mixture.
Drizzle with olive oil.
Bake at 350 degrees Fahrenheit for 15 minutes.
Place cooked fish on top of cooked, steamed julienned vegetables.

Health Note: Almonds are a unique package of nutrients-good source of protein, magnesium, calcium, zinc, and vitamin E. Heart healthy  (6 grams of protein per one ounce)
www.Dellonutritionals.com

Baby Lamb Chops Grilled with Herbs*Heart Healthy *High protein

Serves 2

Ingredients:
½ cup onions, chopped
3 cloves garlic
10 oz lamb chop
¼ teaspoon salt
2 teaspoons coriander leaf, dried
2 Tablespoons parsley, raw
¼ cup extra virgin olive oil
½ teaspoon thyme
¼ teaspoon pepper

Procedure:
Mix all ingredients above except the lamb chops. Marinade for 2 hours in the above mixture. Grill the marinated lamb chops.

Health Note:
Lamb contains CLA, conjugated linoleic acid, a natural fat burner.
www.Dellonutritionals.com

 
Frisée Salad in Walnut Vinaigrette*Heart Healthy

Serves 4
Ingredients:
4 pac  ked cups frisée lettuce
2 packed cups arugula
3 ounces whole, shelled walnuts, toasted
¼ pound Stilton cheese
2 poached pears, cored and sliced lengthwise into 24 slices
Walnut Vinaigrette:
3 Tablespoons red wine vinegar
2 teaspoons Dijon mustard
¼ cup walnut oil
½ cup canola oil
salt and pepper to taste
Equipment:
Large mixing bowl
Whisk
Tongs

Procedure:
Preheat oven 350°F.
Carefully wash and dry the frisée and arugula separately.  Reserve separately the refrigerator until ready to serve.
Toast the walnuts for 10-15 minutes, until golden.
Halve and core the pears.  Slice each half lengthwise into six pieces.
Make the vinaigrette: in a small, non-reactive bowl, whisk together the vinegar and mustard.
Slowly whisk in both oils until emulsified.
Season with salt and pepper. Reserve until ready to serve.

To Serve:
Pour ½ cup of the walnut vinaigrette into a large salad bowl.  Add the frisée and arugula and mix well.  On 4 chilled plates, place the pear slices in the center shooting out like a star.  Dress the pear slices with about 1 tablespoon of vinaigrette on each plate.  Add a mound of salad in the middle.  Crumble the Stilton evenly over each plate.  Break walnuts between your fingers into small pieces and place on top of each plate.  Serve immediately.

Get Ahead:
The salad greens can be washed, separately rolled in paper towels, placed in Ziploc bags and stored in the refrigerator for up to 5 days.  The dressing will remain emulsified for up to 1 week in the refrigerator.  The toasted walnuts will keep for up to 2 weeks in an airtight container and up to 2 months, in an airtight container or Ziploc bag, in the freezer. www.Dellonutritionals.com

Ingredients:
Topping Ingredients –
1 head garlic, minced
2 Tablespoons capers
2 Tablespoon Kalamata olives, chopped
¼ cup bell peppers, sliced
¼ cup Roma tomatoes, diced
¼ cup mushrooms, sliced
Fresh herbs
Salt and pepper
Olive oil
Balsamic vinegar
2 red snapper fillets
2 Tablespoons melted vegetable or butter spray

Procedure:
Heat the oven to 425°F.
Prepare all of the topping ingredients and place them within your reach.
Cut a large piece of parchment paper into a heart shape for each piece of fish.  Lightly brush the parchment with butter or spray with oil.  Place the fish on one half of the heart.  Spoon an assortment of desired toppings over the fish and season with salt and pepper.  Drizzle with balsamic vinegar and olive oil.
Fold the other half of the parchment heart over and crimp the edges to seal.  Place the packets on a baking sheet and bake in a 425° oven for 20 minutes.  The heart should puff up and brown slightly.
To serve, transfer each packet to a plate.  Cut an “X” in the top of each packet and reveal the filling.  Present the fish in the packet or slide each serving onto the plate and discard the paper.www.Dellonutritionals.com

(Serves 4 as a side dish)

Ingredients:
2 Tablespoons soy sauce, preferably light
2 Tablespoons balsamic vinegar
1 Tablespoon brown rice syrup
1 ½ teaspoons anise or fennel seeds
2 Tablespoons plus 1 teaspoon sesame oil
3-4 small carrots (about ¾ pound), cut into ½- x 2-inch sticks
3-4 small parsnips (about ¾ pound), cut into ½ - x 2-inch sticks
1 1 ½- inch piece fresh ginger, minced (about 2 Tablespoons)

Procedure:
Stir soy sauce, vinegar, brown rice syrup, and anise or fennel seeds in small bowl; set aside.
Follow Step 2 of recipe for Spicy Stir-Fried Green Beans and Scallions, frying carrots first for about 2 minutes, then adding parsnips and frying for 5 to 6 minutes longer.
Follow Step 3 of recipe for Spicy Stir-Fried Green Beans and Scallions, mashing ginger in pan in place of garlic and substituting maple mixture for soy mixture. www.Dellonutritionals.com

Quinoa Sautéed With Ginger, Garlic and Broccoli (Low-Carb, Gluten-Free, High Protein) *Heart Healthy

Serves 8

Ingredients:
2 cups quinoa
1 clove garlic
1 Tablespoon grated fresh ginger
1 bag frozen artichoke hearts
3 cups water with vegetable bouillon (broth)
1 ½ cups frozen broccoli
1 Tablespoon onion
1 Tablespoon fresh-cut parsley
1 Tablespoon olive oil
Salt & pepper to taste

Procedure:
Rinse quinoa* several times in wide colander.
In a large saucepan, add olive oil, sauté garlic and ginger.  Sauté for 3 minutes.  Add quinoa and cook for 5 minutes.
Add broth, artichokes, broccoli, and onion.  Reduce heat to low and cook for 25 minutes, or until liquid is absorbed.

Health note:
The United Food and Agricultural Organization has declared that Quinoa (pronounced keen-wa) is closer to the ideal protein balance than any other common grain, being at least equal to milk in protein quality.  While no single food can supply all the essential life-sustaining nutrients, Quinoa comes closer in accomplishing this than any other vegetable or animal. Quinoa is remarkably high in B vitamins, iron, zinc, and protein.  Its thiamin content is higher than that of chicken liver, which is commonly considered a superior B source.  Quinoa also contains traces of selenium that help prevent cellular damage caused by free radicals.  The leafy grains of Quinoa, amaranth, and buckwheat belong to different botanical families. The three grains are not usually allergens. www.Dellonutritionals.com

Quinoa – Ginger Artichokes – Garlic & Peas
*Heart Healthy *Fiber

Ingredients:
2 cups quinoa
1 clove garlic
1 tablespoon grated fresh ginger
1 bag frozen artichoke hearts
3 cups water with vegetable bouillon (broth)
1 ½ cups frozen peas
1 tablespoon onion
1 tablespoon fresh-cut parsley
1 tablespoon olive oil
salt and pepper to taste

Procedure:
Rinse quinoa several times in wide colander. In a large saucepan, add olive oil, sauté garlic and ginger. Sauté for 3 minutes. Add quinoa and cook for 5 minutes. Add broth, artichokes, peas, and onion. Reduce heat to low and cook for 25 minutes, or until liquid is absorbed.

Health Note: Artichokes are low in sodium and calories and have no fat and no cholesterol, which makes it a high fiber food, they help lower bad cholesterol. www.Dellonutritionals.com

POMERGRANETE & SPINACH SALAD*Heart Healthy    
Pomegranates are perfect for livening up salads

Ingredients:
1 wonderful pomegranate
8 cups fresh spinach
2 mandarin oranges
1 cup fresh endive
1/2 small red onion, thinly sliced

Instructions:
Remove seeds from pomegranate, discard peel and membrane.  In a large bowl, combine, spinach, endive, mandarins onion and pomegranate seeds.  Drizzle with olive oil, salt, pepper vinegar, to taste.

Health note:
Pomegranates are a heart healthy fruit, its rich in health benefits, and valued for its delicious flavor, and its beauty.  Olive oil contains the kind of fat that’s actually good for your arteries, it helps lower LDL cholesterol and raises good HDL cholesterol www.Dellonutritionals.com

Roasted Vegetable Ratatouille (Tasty and Nutritious, Great for a Meal or Snack)*Anti-aging*Fiber

Ingredients:
2 oz. Olive oil
8 oz. White Onion, diced ½”
2 tbsp. Garlic, minced
20 oz. Zucchini, diced ½”
8 oz. Red bell pepper, pitted, diced ½”
8 oz. Artichoke hearts, diced ½”
8 oz. Sundried tomatoes, minced
4 oz. Kalamata olives, pitted
2 tsp. Salt
2 tsp. Parsley, dried
1 tsp. Oregano




Instructions:

1. Sauté onion, garlic and zucchini in olive oil until soft.
2. Add remaining ingredients. Continue cooking over low heat for 10 minutes, or until mixture is soft and well combined.
3. Cool and store in a container with a tight fitting lid and refrigerate. Yield: approx. 48 oz. www.Dellonutritionals.com

Chicken Roulade with Asparagus - Portobello Mushroom and Roasted Peppers *Anti-aging

Ingredients:
4 Hormone-Free Chicken breasts
12 Cup extra virgin olive oil
1 Cup fresh basil
½ Ounce fresh parsley
½ Large Portobello mushroom cap
1 Medium roasted red pepper, cut in strips
Salt & Pepper
Parchment Paper
Procedure:
1. Preheat oven to 375 degrees F.
2. In a small food processor or blender, combine olive oil, basil, parsley and garlic. Process until smooth.
3. Place asparagus and mushroom cap on a baking sheet. Brush vegetables with two tablespoons of the oil-herb mixture. Bake for 10 minutes. Remove from oven and cool.
4. Arrange two stalks of asparagus, mushroom strips and red pepper, down the middle of chicken breast, which is lying on top of a piece of parchment paper. Season with salt & pepper. Roll the parchment.
5. Bake chicken for 35-40 minutes, or until completely done. Let stand at room temperature for at least 15 minutes, before unwrapping to allow juice to settle into chicken.
6. Unwrap and cut in half, chicken may be served warm or cold.
Health Note
This dish is decorative, tasty and healthy. You are getting a clean source of Protein, Vitamin B6 from the asparagus and Vitamin C from the red peppers. It is a nice way to get the whole family to eat its vegetables. In addition, Note, I recommend parchment paper to be used in preparing this dish. www.Dellonutritionals.com

Mixed Greens with Blueberries & Honey-Glazed Walnuts (Power Punch Antioxidant Meal)*Anti-aging

4 servings                                                                      

Dressing

1/3-cup fresh blueberries
2 tablespoons extra virgin olive oil
1 tablespoons balsamic vinegar
1 tablespoons water
1 teaspoon water
1 teaspoon Dijon mustard
1 small clove garlic, crushed & peeled
½ teaspoon agave nectar
1/8 teaspoon salt & pepper to taste
2 tablespoons finely chopped shallots

Salad

1 teaspoon extra virgin olive oil
1 teaspoon agave nectar
¼ cup chopped walnuts      
10 cups mesclun salad greens, washed & dried
1-cup blueberries
½ cup crumbled feta or goat cheese

1. To prepare nuts: Preheat oven to 350°. Coat a small baking dish with a little bit of olive oil. Combine oil and honey in a small bowl. Add nuts and toss to coat. Transfer to the prepared baking dish and bake, stirring from time to time, until golden, 10 to 14 minutes. Let cool completely.
2.  To prepare dressing: Combine berries, oil, vinegar, water, mustard, garlic, honey, salt and pepper in a blender or food processor. Blend until smooth. Transfer to a small bowl and stir in shallots.
3. To prepare salad: Just before serving, place greens in a large bowl. Drizzle the dressing over the greens and toss to coat. Divide the salad among 4 plates. Scatter berries, cheese and the glazed nuts over each salad; serve immediately.

Health Note:
The USDA Human Nutrition Research Center on Aging in Boston has developed an assay called ORAC (oxygen radical absorbance capacity), which qualifies the antioxidant capacity of foods. Fresh blueberries have a high level or ORAC, 2400 per 100 grams.
www.Dellonutritionals.com

Chickpea-Tomato Salad with Anchovies and Capers (Healthy Italian Style)*Heart Healthy *Fiber


Ingredients:
1 tablespoon champagne or white wine vinegar or to taste
1 teaspoon extra virgin olive oil
2 teaspoons coarsely chopped anchovy fillets (rinsed and dried before chopping)
1 ½ teaspoons chopped capers
½ teaspoon grated lemon zest
1 ½ cups cooked and drained chickpeas
1 ½ cups chopped fresh tomatoes
2 tablespoons minced flat-leaf parsley
salt and freshly ground black pepper

Instructions:
To make the dressing, combine the vinegar, oil, anchovies, capers and lemon zest in a small bowl or measuring cup. Whisk to blend.
Combine the beans, tomatoes, and parsley in a bowl. Add the dressing and toss to coat. Adjust the seasoning, adding salt and pepper to taste. Serve at room temperature or slightly chilled.
www.Dellonutritionals.com

Turkey Sliders wrapped in Boston lettuce
 *High in protein
 *My pick for a post work out meal

Ingredients:
1-lb of dark meat turkey
½ organic baby spinach
½ small onion (optional)
Herbamere seasoning pinch

Instructions:
1-tablespoon of organic ketchup Mix in bowl-
place turkey meat on a baking pan measuring with an ice cream scooper- Place- olive oil on pan with 2-tablespoons of water to prevent pan from dying out- this will keep slider moist. Bake twenty five minutes and allow to cool, separate boston lettuce, place slider in pouch of lettuce, top with dressing. Dressing- Olive oil Mayonnaise-mixed with organic ketchup- Dress slider wrap in lettuce and enjoy.

Health Note: Dark turkey meat contains CLA which is a fatty acid that helps break down “fat” as well as being cancer fighting. Spinach- contains B6 and folate, as well as iron.. This dish is “kid Friendly”add a pickle and it could be a mock “small mac” and can also be applied to a low- carb meal plan.www.Dellonutritionals.com

Applegate Chicken Rolls - Fun for Kids

Ingredients:
2 rice tortillas
2teaspoons mayonnaise
2 slices thinly sliced Applegate chicken
1/2 cup shredded lettuce
2 tablespoons shredded cheese

Instructions:
Lay out tortillas.  Spread with mayonnaise.  Layer chicken slice, lettuce, and cheese onto tortilla.  Roll up and wrap.

Servings: 2
Calories: 218 * Protein: 14 grams * Carbohydrates: 20 grams * Fat: 9 grams
Exchanges: 1 bread, 1 meat, 1 fat

Lunch on a Stick

Ingredients:
4 cubes of cheese
4 chucks of fresh peppers
4 cherry tomatoes
4 melon balls
4 cubes cooked turkey
6 wooden toothpicks

Instructions: Thread cheese, peppers, tomatoes, melon balls, and meats onto toothpicks in whatever order you like.
Servings: 2
Calories: 105 * Protein: 9 grams * Carbohydrates: 5 grams * Fat: 6 grams Exchanges: 1 meat, ½ vegetable, 1 fat

www.Dellonutritionals.com

Healthy Gluten-Free Sweet Treats*Fiber
Healthy Flax Seed Muffins
Ingredients:

1 ½ cups almond flour
¾ cup Health from the Sun flax meal
¾ cup rice bran
2 tsp Baking soda
1 tsp Baking powder
½ tsp sea salt
2 tsp Cinnamon
1 ½ cups shredded carrots
2 peeled, cored, shredded apples
½ cup raisins (optional)
1 cup chopped walnuts (optional)
1 cup milk (or almond, rice milk)
2 eggs beaten
1 tsp Vanilla
4 tbs Walnut oil
Procedure:
Mix dry ingredients together. Mix wet ingredients together. Pour wet ingredients into dry mixture. Mix well but don’t over mix. Spoon 3.4 into a 12 muffin pan. Bake at 350 degrees for 35 – 45 minutes. Let Cool. Wrap up and refrigerate or freeze.

Coconut Macaroons
Ingredients:
6 egg whites
1/3 teaspoon salt
½ cup brown rice syrup or 8-10 drops stevia
2  teaspoons vanilla
2 ½ cups unsweetened shredded coconut* (Available at most health food stores)
instructions:
Beat egg whites and salt until soft. Gently fold in the brown rice syrup, vanilla, and coconut. Line muffin pan with paper cupcake liners, filling each cup ¾ full. Bake at 300 degrees for 25-30 minutes, or until done.
Health Note:Coconut a power punch, high in fiber and minerals.
www.Dellonutritionals.com